Bent-Over Dumbbell Rear Delt Raise With Head Support
How to Do:
- Adjust an incline bench to a high angle and position yourself behind it.
- Lean forward, placing your forehead gently on the top of the bench for support. Keep your feet shoulder-width apart and your back straight.
- Hold a dumbbell in each hand with your arms fully extended below your shoulders, palms facing each other.
- With a slight bend in your elbows, raise both arms out to the sides in a controlled arc until they are parallel to the ground. Focus on squeezing your rear deltoids at the top.
- Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of reps, ensuring you don’t swing the weights or lose tension in your shoulders.
Benefits:
This exercise isolates the rear deltoid muscles, improving shoulder stability and posture. The head-on-bench position reduces strain on the lower back, allowing for better focus on the rear delts. It's a great addition to upper-body routines to enhance balance and symmetry between shoulder muscles.
